"Proper" Walking Is More Important Than Walking for Hours. Here's How to Actually Walk.

There is no exercise like walking. However, walking recklessly for a long time is not conducive to health. ⁣
It is important to walk 'properly' to help your health. ⁣

The Effects of Walking⁣⁣

Walking outdoors in the sun, such as hiking, releases serotonin, which makes you feel happy. ⁣
Endorphin is also released, which relieves pain, stabilizes your mood and reduces depression. ⁣
Walking supplies a smooth flow of oxygen to the brain, thus activating brain function and improving blood flow. ⁣
In addition, a stroll after dinner promotes the secretion of melatonin that helps with sleep.⁣
Walking is also excellent for weight management and diabetes prevention. ⁣
When we walk, especially after a meal, we enable our body to use the food as an energy source instead of storing as belly fat.⁣
Blood sugar level also remains stable since glucose gets used up by your muscles. ⁣
Walking also controls hunger by affecting the secretion of ghrelin, an appetite-regulating hormone.⁣
Intensive walking affects the hypothalamus and pituitary gland. As a result, testosterone secretion increases, helping to maintain muscle mass. ⁣
This is why walking is especially effective for middle-aged folks who are concerned about muscle loss. ⁣
Walking also maintains healthy joint structure. In particular, stair walking can strengthen thigh muscles and joints around the knees. ⁣
Light walking also helps to prevent and alleviate osteoarthritis.

How to Walk Correctly

Bad walking posture can adversely affect the spine and joints, negating the benefits of this exercise. So how should you walk?

First of all, it is best to warm up before walking. Walking uses the joints of the body as well as muscles. Therefore, you should warm up enough to prevent fractures or injuries while walking.

Raise your body temperature appropriately with a light aerobic routine, and relax your knees, ankles, and shoulder joints through stretching.

When walking, stretch your chest and not bend your shoulders. Apply strength to your stomach and back as if you are taking a deep breath, bend your elbows about 90 degrees and shake your hands naturally with your fists lightly clamped.

The head should not be swaying from side to side, and shoulder height should be kept parallel. While walking, consciously center your spine at the walking direction.

You should be gazing forward, with the chin pulled lightly. Be careful not to bend your head forward when pulling your chin.

The front foot lands in the order of heel and forefoot, and the rear foot pushes the floor by applying strength to the forefoot and toes. The center of gravity of the body should be transmitting from the heel to the big toe while walking. As for stride length, About half of one's height is appropriate.

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